Smashed Chickpea & Avocado Salad Sandwich

Smashed Chickpea Avocado Salad Sandwich is the perfect healthy lunch or dinner! This easy smashed chickpea salad can be eaten as a sandwich or served on greens, rice cakes, toast, or eaten as a dip with crackers or veggies!

I’ve never liked egg salad, potato salad, or macaroni salad. Don’t get me wrong, I love salads, just not the mayonnaise based kind. I can’t stand mayo! Well, I recently created a creamy salad that I love and there is no mayonnaise involved. This Smashed Chickpea & Avocado Salad Sandwich gets it’s creaminess from the avocado! It is my new favorite sandwich. I could eat it every day for lunch…and some weeks I do:) I am sharing the recipe today because it is the perfect GREEN sandwich for St. Patrick’s Day tomorrow!

My lunch time is usually rushed because Caleb needs mama’s attention, so I love that this healthy salad can be made in minutes. The salad is also fun to make because you get to use a fork to smash the chickpeas and avocado together. If you have older children, get them involved and have them help with this step. Caleb is still too young, but someday this will be his job:)

After you get the chickpeas and avocado smashed together, stir in fresh cilantro, green onion, and lime juice. Season with salt and pepper and that is it! I told you it was simple to make. Spread the Smashed Chickpea & Avocado Salad on two slices of bread and you have a sandwich! I like to add fresh spinach leaves to my sandwich. You can also add lettuce, tomatoes, sprouts, etc. Add whatever sandwich toppings you like.

This Smashed Chickpea & Avocado Salad is also great as a dip for veggies, crackers, and pita chips. It is vegetarian, vegan, and gluten free-as long as you use gluten free-bread or serve as a dip with veggies or gluten-free crackers.

If you are looking for a quick and healthy lunch idea, make this Smashed Chickpea & Avocado Salad Sandwich. It is one of my favorite sandwiches and I hope you like it too!

What a beautiful, healthy, delicious sandwich. I honestly think that I will be making it for lunch today. If I do, I will certainly tweet you a picture. 🙂 Have a happy weekend!

This sound so good, I agree with you and the mayo. I like a little and most salads are way too much. Thanks.

This is such an excellent idea for a healthy sandwich. Although I am not a vegetarian, I often eat vegetarian meals, especially for my lunches and I’m definitely adding this to my lunch menu. Chickpeas are my favorite legume–I love their creamy texture and adorable shape. 🙂 I also love the idea of using this as a dip for an appetizer. This will be a great one to serve in the upcoming {hot} summer months. Thank you for such a great recipe, Maria!

Even though I am a mayo girl this looks like all sorts of yum! I love finding healthy replacements for mayo. And kudos for a kid friendly (aka I can nurse while eating) lunch!

This is an awesome idea! I hate the mayo laden salads too. I’ve done the chicken, tuna and egg salads without mayo and used other things in it’s place but this is even better because who doesn’t love avocado?! Have a great weekend!

So glad I found your blog. This sandwich looks incredible. I don’t eat much meat. As a result, I hardly do sandwiches much anymore. This is such a great alternative.

This is the perfect way to have my kids eat garbanzo without dealing with that. The kids sometimes give us a very hard time when trying to give them healthy products to eat, one of them is grabanzos. Great recipe…!!!

I will be trying this for sure, Maria! Love everything about it! Pinned and SU’d!

Thanks Katrina!

Nutritious and with awesome texture and color! I JUST ate lunch, but I have avocado and chickpeas here, so had I waited until now to make lunch, I would have made one of these sandwiches. Simple and tasty, I like it!

Yum, I love the texture the avocado gives this sandwich! Delicious! Such a pretty color as well, makes me want to go make one right now!

Love this sandwich! Simple and Delicious.

I love using avocado instead of mayo to make things creamy! My husband and I both cannot stand mayo. Thanks for this idea! I’m also currently making your polenta pie recipe-can’t wait to try it in a few minutes!

Made this yesterday! It was DELICIOUS. I made it just as posted, but we added a little garlic salt for extra flavor (since avocados and chickpeas need a boost). 🙂 So good! We’ll be making this over and over again. Thanks Maria!

Made this yesterday! So good and easy. As a Mom with two babies I love being able to make ahead and have something healthy for me to eat! I tried feeding it to my two year old and he loved it!

I just made this and it is fantastic. I smashed the chickpeas in food processor, stire0red in avocado and mashed togther by hand, and added an extra 1/2 avocado and garic salt. Made 4 large sandwiches. Thanks!

i LOVE chickpeas and avocados… i have never considered combining the two!! i will admit, however, that cilantro is on the *short* list of things that i despise. i just can’t bring myself to enjoy it! would the recipe be too bland/boring without it or could you recommend a replacement??

You’re just like me, a vegetarian that HATES mayo! 🙂

If you like eggs, and want a similar version to this for egg salad–try using mashed avocados mixed with diced egg whites instead! I’ll sometimes mix in a little lemon juice and chili powder with the avocados first for a little extra flavor, but I love putting it with some romaine lettuce in a wrap. So yummy! This idea is fun too, I’ll have to try it since I love the other so much!

I agree with you on disliking mayo-based salads. This twist is right up my alley!

Try using hummus as a replacement for mayo in egg salad and deviled eggs.. I think you’ll find it very delicious.

I made this on Sunday for my lunches this week and have been eating it on a whole wheat english muffin with greens. SO GOOD!!! I’m storing the salad in a tupperware container in the fridge and the avocado has not turned brown/grey at all! YUM YUM YUM!

These look absolutely delicious!
Unfortunately I can’t eat bread 🙁
I wonder if I can replace it with something???

I made it for lunch today. I added just a bit more green onion for some extra zing. Pretty darn good!
I happen to like mayo and thought this might be on the dry side, but not at all. It was perfectly moist. Try it you’ll like it.

I’m a teacher so I am constantly looking for quick and easy alternatives to eating the icky cafeteria food. I made this for lunch today and it is one of the best things I have had in a long time. I couldn’t get enough of it!!

I just made this for lunch! Oh, how delicious it is!

Glad you enjoyed the sandwich!

Awesome! I can’t wait to try this!

I tend to peek at your blog from time to time when in need of some inspiration for new combinations of flavors. So pleased that I found this sandwich today 🙂 I can’t stand mayo either. However, I do enjoy egg salad made with yogurt and cottage cheese in place of the mayo! Thanks for sharing.

I love avocados too! I read from and avocado expert to spray the top of your container with Pam and it’ll keep your avocado from turning. And it WORKS!!! Halved or smashed it really does keep my avocados from turning brown for the day that I can finish it. I’m trying this tomorrow! THANKS!

Made this last night. It is such a flavorful filling! I added a little sriracha for kick, but it did little for appearance. Oh well!

Just made this- it was amazing! But, I feel like it took me awhile to mash the chickpeas- is there a certain technique I should be using? I don’t have a potato masher so just used a fork, maybe it’s worth the investment though!

I made a version of this today and loved it! The texture is so creamy and the beans help to make it complete meal. Yum. I will definitely be trying more of your recipes!

Recently I started a plant based diet after seeing the Forks over Knives documentary. The diet is a vegan based diet and I have been looking for recipes to keep my taste buds excited. A friend of mine posted this recipe on my FB page. I must say this was a great lunch meal!!! This meatless sandwich was so yummy and it gave me a chance to switch up from the “mushroom burger” sandwich. I love avocado and chickpeas even more… what a combo. This will be a staple meal in my household, thanks to my friend for suggesting this recipe. P.S. I added a little spicy golden mustard to one slice of the bread for a little more flavor 🙂

The avocado makes the salad creamy. I am not sure what you could use instead. I’ve only tried it with avocado.

oh my goodness…just made this and it is absolutely delicious! while i do enjoy some of the traditional mayo-based salads this is so refreshing and different and leaves you satisfied yet feeling healthy! brilliant idea, thank you!

Just saw this on Love & Lemons and can’t wait to make it! This sounds divine and like you, I don’t care for egg salad, potato salad or even tuna salad. I just made Elizabeth Andoh’s fried eggplant in green sauce which was made from edamame and this reminds me of the sauce!

Sandwiches are my favorite for lunch…I am always looking for new ideas. Your combination avocado & chickpeas is genius and so easy to put together. Meriem

I stumbled upon your blog a few days ago and I am hooked! Such wondeful recipes and I love the layout! I just tried this recipe out and it was delicious! Will definitely be trying some more of your recipes!

This sounds great! I love combining tuna, avacado, and red onion. I put it on pita, crackers or bread. I’ll have to try it with chickpeas!

How did I miss this last month? I absolutely have to make this!

I am SO excited to have found your website and this the Avacado and Chickpea Salad Sandwhich caught my eye right away. I can’t stand mayo either! I thought I was the only one. Cannot wait to try this and explore your site further. Thank you!

I bet the cayenne added a nice kick! Glad you liked the recipe!

Chickpeas and Avocado, two of my favorites together. I can’t wait to try it. Also, what are Kale Chips? Do you have a recipe for them? Brussel Sprouts have never been one of my favorites, but I will try them roasted.
When are you going to write a cookbook? You have some great recipe ideas.

Just made this – DELICIOUS!!! My only modification was I added cayenne pepper for some spice!

Just made this and it is delicious! The creaminess of the avocado and the earthiness of the chickpeas (I peeled mine too) just works so well together. The lime juice and cilantro give it that kick…oh so yummy!!! I will def be making this many more times, thanks for sharing!

I actually am not a fan of green onions and did not have cilantro on hand, but I added about a teaspoon of pesto and it turned out really well. Thanks for the great idea!

I am eating this while I write…. AMAZING. There are so many things I love about this sandwich. Its easy and delicious and oh so good for you! I put a little mozzarella cheese, red onion and spinach and its amazing! Thanks for the recipe 🙂

So many of my favorite things in one recipe! Made this for lunch yesterday – DELICIOUS! It was SO fast to throw together and so yummy. I put it on a sandwich thin with tomato and fresh spinach. Highly recommended!

I make this salad all the time! It’s great for a light summer lunch or dinner. Thanks so much for sharing it.

Thank you so much! I hate mayonaise too. Always have! I can smell it a mile away. all those sandwiches I ordered in high school no mayo please. ok but I know its on there cause I smell it…gag! Then they play dumb and wipe it off? like that makes it edible? NO! Thank You so much for this amazing MAyo FREE recipe!!!

Thank you for sharing this recipe. It sounds so yummy! It is also wonderfully healthy and I am striving for a healthier diet.

I made this today for lunch and it was really good, filling too which I like since I don’t eat meat. The chickpeas def need to be peeled as you said you prefer. I had no idea they even had skins:) I added some hot sauce and seasoned pepper to give it a little kick. I’m making the ball pesto potatoes next! Thanks for a the great recipes.

Two of my favorite foods: avocado and chickpeas. I know what I’m having for lunch today!! Thanks! (BTW, avocado mashed with peas also makes a very yummy sandwich filling.)

I just made this for lunch! Such an amazing recipe.

Thanks for the recipe. I made this the other day (minus cilantro which I didn’t have) and it was perfect as a dip with gluten-free crackers. I devoured the whole thing in 2 days and I know it will be a regular thing! Thanks again…

This combines two of my favorite foods ! Yum, gonna make this soon 🙂

Just saw this posted on facebook and it looks great! Someone might have already asked this, but how do you remove chickpea skins? I just bought my first can ever and had no idea they had skins that needed to be removed. It seems like a tedious task to remove each skin, but if leaving them on makes it unappetizing…I’m up for the task! Mayo disgusts me so I’m excited to try this! Thanks for sharing!

Thanks so much for posting this recipe! I’m in law school and 1) I hate spending money on processed food 2) I eat the same things, b/c most of it has meat and I’m vegetarian! This sandwich looks great and will probably save me a ton of money, time, and calories! Please post more, I’ve just become an avid follower!!

Thank you for the brilliant idea about using avocadoes! I also hate mayo and rarely make sandwiches because most recipes require mayo. I will be using avocadoes from now on.

This recipe is just simply delicious. Made it today for lunch. It’s a good base as you can add other foods to it. Today I mixed in some tuna, a little plain yogurt, served it as an open face sandwich with sliced tomatoes on top. Very Tasty … Will be keeping this recipe!

I’m eating this as I write, it’s delicious! Perfect lunch sandwich. I don’t usually leave comments on these posts bc they already have a million responses, but this is too good not to stop and say. Everyone, go make this right now!

I pinned this a while back on Pinterest and finally made it for lunch today. YUM!! This was super easy and tasty and very different from a typical sandwich filling. I posted it with a link back to your post over on my blog. Thanks for sharing! 🙂

I’m SO glad I came across this on Pinterest! I’ve made it 3 times with a few variants and LOVE LOVE LOVE it every time! THANK YOU for posting it to your blog. My tweaks have included: one time I used lemon juice, one time I used both lemon and lime juice, one time I added chives, and I’ve added garlic powder along with the pepper and just a pinch of Kosher sea salt. I imagine I’ll add fresh garlic the next time…..FANTASTIC recipe!

Simple and delicious!

I pinned this awhile ago and just got around to making it tonight, and it is DELECTABLE!! I paired it with crackers tonight but will make it on whole wheat bread tomorrow, as recommended. I have a feeling this is soon going to become my favorite lunch. Thank you for sharing your lovely recipes!

Just made this for lunch. I will definitely make this again. I used spicy brown mustard to give it a little zing. I’m also going to use the salad with my 11mo infants(minus the onion).Glad to find a recipe that I can eat and they can too!

OMG! I just made this for me and my boys and we are all in love. My boys pronounced it a keeper. I love being able to make a chickpea salad without the use of vegenaise, since I’m supposed to eat mainly unprocessed foods right now. I’m vegan and my boys are mostly vegetarian, so this was perfect for all of us! Thanks so much!

Hi there! I’m pretty new to your blog and have been looking for a good way to use my chickpeas. I have a ton of them in my cabinet, because I keep buying them and forgetting that I already bought several cans before – I clearly need to learn the art of taking inventory. So my goal is to use them all up. This recipe is definitely going on the list – looks so good! Keep up the good work – loving your blog!

Just made this for dinner. SO SO GOOD.

So I made this today for lunch but added a tad bit of mustard and both dill and sweet pickle relish . My husband even liked it.. We put it on toasted spelt bread that Meijers makes and it s organic… Yum.

I am not sure, sorry! You can always use an online nutritional tool to figure it out.

omg, this looks so delish! Much more interesting than the plain ol’ salad I just had for lunch.

I realized after I tried it the first time it needed a little more bite so I added provolone cheese and a dijon-horseradish mix. The mix really brings out the taste of the tomatoes and spinach. I literally could eat this everyday.

I added tomato, spinach, and soy-bean sprouts to mine but noticed it needed a little bite so added some provolone cheese and a little horseradish-dijon mix. I literally could eat this everyday.

What a wonderful recipe, thank you for giving me a great kick start to my day. I served it on sourdough toast for breakfast and substituted the coriander (cilantro) for parsley and the lime for lemon. My father had an abundance of lemons and parsley in his garden.

What more can I say??? This is the best sandwich ever! Thanks for sharing your recipes. This one will be made often in my home.

All the basics will usually be covered as well as some progressive skills according to
the type of course along with the skill level of the operator.
Line 1 ‘ (a) 1st Refrain Don’t try to find somebody to blame,.
For instance, incorporating 3- 4 tonnes of attachments to the class 1 carriages simply overburdens the trucks and turn out to be rather disadvantageous than being of any benefits.

The photo looked delicious, so I really wanted to make this! Had all the ingredients already so I made it. I was pretty skeptical of it since I generally don’t like cilantro and I expected it to taste like guacamole, but it actually turned out pretty good! Good texture, flavor, and it really does seem like a good vegan/vegetarian alternative to chicken salads. Definitely giving me hope as I am easing in to becoming vegan.

Love this recipe, so easy, so healthy and so filling. With the new year approaching and new year resolutions to eat healthy, this is a quick and easy way to keep you feeling full for long, I like mine on sliced sour dough bread!!

I am always looking for yummy, healthy and meatless recipes! My daughter-in-law has asked me to teach her how to cook . She and my son just had a baby, so it’s time to learn. Gonna be fun! They are both healthy eaters and love coming over for dinner (go figure) and if I do this right, maybe soon, I’ll be going to their house for dinner! Once she sees how easy it is to create healthy meals, she’ll get over her fears. We will be munching on this delicious sandwich while I teach her how to boil water 😉

I love avocado! I’m going to try this for lunch next week. Yum!
~Madeline

I am a newly converted vegan (I’m doing this for my health) and I am always looking for good recipes, and this one looks amazing. Just spent a TON of money last night on organic foods, but the avacados were not very ripe. I will go to town tomorrow JUST for avacados so I can make this salad. Thanks again.

I love the concept of this sandwich, but do you have any ideas for a substitute for the chickpeas? My daughter is allergic to them. I’ve substituted white beans in hummus recipes with varying success, but I wasn’t sure if they’d just be too mushy to hold up here. Many thanks!

Just wanted to let you know I appreciate your site and all your healthy recipes. I’m enjoying the smashed chickpea avocado salad – eating it with chips. I made mine 3 days ago, and it’s still good. My sister told me some years ago I could keep my guacamole from browning if I smoothed the dip and covered it with plastic wrap – press the plastic wrap over the surface of the guacamole making sure to eliminate air pockets. (I use a Pyrex container, plastic wrap, and then seal with the lid.) This works great with your salad recipe if by chance it doesn’t all get eaten at one sitting.

I would like to know thew Nutritional Values of this recipe. I track my food everyday. Thanks!

This was excellent! The lime and cilantro really have good flavor. My 4 year old son loves hummus, so I made this for him, and he devoured it. He loved it. Served on whole wheat bread with romaine and tomato slices. Would be a great veggie or cracker dip too though.

I saw this before going into work and decided to take my lunch with me. I only had the avocados and chickpeas, so improvised a bit because I was determined to take this sandwich to work. I just added some Italian dressing and it was delicious! I can’t wait to try it with the lime and cilantro. YUM, this was good! Thanks so much for the idea!

I NEVER leave comments, but I had to this time because this is absolutely amazing. I just made it in the food processor for ease. I spread it on a tortilla, sprinkled a bit of cheese, and had the tastiest quesadilla ever!

Liked your recipe a lot. Looking forward for some more mouth watering recipes. Keep up the good work.

just made this. just a tiny bit of the lime takes over the entire taste, and drowns out the avocado and chickpea. It could be anything in there, with all that lime. Sorry for the trouble of rinsing, drying and smashing the chickpeas (i refused to take off the skins), it is a bit boring. I tried with a slice of cheese and a spinach leaf…meh.

yea. looks great! The chickpeas are hard and take forever to mash. Even in my Magic Bullet..no luck. I’ll have to use a food processor next time. Too much trouble

For health reasons, I recently committed myself to eat vegan and mostly clean for a little while, at least. Meat generally isn’t an issue for me, but I love all kinds of cheeses! Tried this recipe last night and it was pretty tasty. By today, all the flavors married and it’s scrumptious! Works great as leftovers because the lime juice keeps the avocado from browning. This will make an easy portable sandwich even if/when I’m no longer eating vegan. Thank you for sharing your recipe!

Delish! I was pouting after having to pass up an amazing looking tuna salad sandwich (due to being pregnant) in a box lunch at a work function today. Came home and whipped this up. After 30 sec I realized mashing chick peas with a fork was going to take forever and make my arm fall off…so everything went inTo the food processor. Perfecto! Served on a wheat wrap with baby kale, Dijon, and a dash hot sauce. So satisfying!

Thanks for following! There is a print button underneath the photo at the top of the recipe.

I was craving a grilled cheese sandwich and this sandwich was on my menu for today. I used about a tbsp spoon of shaved parm mixed in with the avocado and chickpeas, butter up both sides of rye bread with my smart balanced and ate this wonderful ‘grilled cheese’ complete with some ketchup on the side! O…M…G! Try this immediately!

Glad you liked it!

I made this hoping my extremely picky teenage daughter would get some good protein in her. She loved it, as we all did, and requested it for her school lunch the next day. That’s huge! I used sourdough bread, toasted, with some garlic rubbed onto the still warm pieces of bread and added tomatoe, cucumbers and spinach. Thank you for an easy, inexpensive and healthy recipe!

Love Green. This is amazing. I am going to show this to my husband! He’d love this!
God bless You.

I made this today. I subbed basil for cilantro (I hate cilantro), and added 2 cloves of garlic, a little chipotle powder and a little smoked paprika. I also served it with lettuce, cucumber, and red bell pepper on Greek olive sour dough bread. It was fabulous!

You wayyyy outdid yourself! The topping/filling just looks out of this world good! I love German Chocoalte, or German PumpkinObat Mata Belekan Tradisional

kamvret brooo

I made this recipe last night to have ready to make lunch this morning. I was left with a lot of leftovers for the following days. The brown turned color of the avocado I woke to was less than appealing. Do you know of a way to stop that from happening? I am still going to chow down on this meal because it’s delicious. Just wondering how long it will last in tupperware and how to stall the browning.

I think so!

I really like this idea! Avocado is so much healthier and tastier than mayo!

Rating: 4.5

I created this recipe last night to prepare to earn lunch this afternoon. I had been left with plenty of leftovers to the subsequent days. The brownish turned colour of the avocado I awakened to was attractive. Are you aware of a way to prevent that from occurring? I’m still going to chow down with this particular meal since it is delicious. Just wondering how long it will continue in tupperware and the way to stall the browning.

Rating: 5

It’s deelishes I tried it for lunch on flax seed bread make sure to put anuf lemon juice and spices

Rating: 5

I made a very simple variation of this using just the chickpea, avocado, lime, and seasonings. This is pretty much my new favorite lunch item! I made it for dinner and used the leftover for lunch and it tasted just as fresh as the night before. The lime juice really helped preserve the avocado. For 2 servings just for me, I did 1/2 can garbonzo beans, 1 medium avocado and 1/2 small lime. Wrapped each serving in a low carb tortilla and it was perfectly filling. DELICIOUS!!!

Yes, it might turn a little brown, but the lime juice will help prevent browning. I also press plastic wrap on top and this helps. I eat it for leftovers all the time.

Looks delicious !! What are the points please??

I made this this other day for some friends and it was amazing. It was very easy to make. The only thing I did differently was to add some cayenne powder for just a little kick. Some people made wraps with it and some were using it as a dip for crackers. Everyone loved it. Thanks for sharing.

I made this and my 7 year old loves it!! I’ve been trying to be creative with preparing “cold” lunches and this definitely was a winner. We added spinach leaves and tomatoes!!

Rating: 5

Glad it was a hit!

I would like to know how long will these be good? I’d love to make some ahead for lunches at work (you can buy premade sandwiches in the vending area but – yucky and expensive.) Can you freeze it after you make a sandwich? If you can’t, can you freeze the insides of the sandwich?

Once you do something, do not be afraid to fail and do not leave it. The people who work with sincerity are the happiest.

This was excellent, thank you! I added a half pack of guacamole seasoning, and omitted the lime juice (didn’t have any), and it turned out wonderful. I’m also lazy, so didn’t bother removing the skin. I’m excited to experiment with some modifications. Thank you!

Can you use something other than cilantro?

Its a really amezing idea for lunch .

Rating: 5

You should get some kind of award for this simple recipe. It is WONDERFUL. Wouldn’t add (or subtract) a thing! I am not a vegetarian. I like mayonnaise. But this is just in a world of its own. I’ve made it 4 or 5 times now and my wife is addicted to it as well. SUPERB! THANK YOU! This is something I will ALWAYS make!

Really good!! Made this recipe for a fellowship lunch and every sandwich was eaten. Leftover salad served with crackers. Quick and easy to make!!

Rating: 5

I just Made this and it was really good, but the chickpeas are really messy. When cleaning them you have to get all of the clear shells off of the chickpeas. I added rotisserie chicken on my sandwich. It made for a great and healthy lunch it sure beat a big greasy burger, and tasted better too.

So delicious and easy to make. Does need that crunch element though so add lettuce, spouts , etc.

Rating: 4

I love your recipes. Would you be able to privide the calorie information, too? Thank you!

I’m loving it. I struggled mushing up the chick peas. I would recommend heating them up first to remove the skin and using a blender / grinder to mush them up. Also I grated a garlic as I’m not fond of onions. Brilliant recipe. I’m enjoying every bit of it.

Makes a delicious sandwich, followed recipe excepted I toasted the bread. Next time may try adding some curry powder.

Rating: 4

How many carbs and how much sugar?

Sounds yummy

Thank you for sharing this recipe. I am looking forward to giving it a try. I read that you don’t care for mayo. I was hoping to find a recipe for mayo. Even the best mayo right now doesn’t taste the same. They are way to salty. Maybe its just me. Anyhow thanks again. Have a good day.

Can you use yellow onion instead of green onions? Will that alter the taste?

Yes, they will be a little stronger.

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